Swim & Open Water Swimming

Swimming is the first discipline in triathlons and a critical foundation for every endurance athlete. Whether you're building confidence in the pool or preparing for an IRONMAN swim start, our coaching covers technique, endurance and open water skills.

Why Freestyle Swimming?

Freestyle (front crawl) is the most efficient stroke for endurance swimming. Its streamlined body position minimizes drag while maximizing propulsion, conserving energy for the bike and run that follow.

Triathlon Swim Distances

Sprint

750 m

Olympic

1.5 km

Half IRONMAN

1.9 km

Full IRONMAN

3.8 km

Open Water Swimming Categories

Short Distance: 1–3 km — ideal for building open water confidence
Medium Distance: 5–10 km — focused endurance and pacing
Marathon Swimming: 10 km+ — sustained effort and nutrition management
Ultra Distance: 25 km+ — extreme endurance and mental toughness

Key Focus Areas

Technique Mastery

Arm entry and catch mechanics for maximum propulsion
Efficient kick technique to reduce drag
Streamlined body position and rotation
Bilateral breathing and rhythm

Building Endurance & Speed

Interval sets for speed development
Long endurance sets to build aerobic capacity
Drill tools: pull buoy, paddles, fins, snorkel
Progressive overload for continuous improvement

Open Water Skills

Sighting technique for straight-line navigation
Wave and current navigation strategies
Drafting in open water for energy conservation
Mass start positioning and anxiety management

Race-Specific Preparation

Race simulation sessions matching target distance
Wetsuit swimming practice
Transition strategy (swim to bike)
Pre-race warm-up routines

Sports Nutrition for Swimmers

Pre-swim: Easily digestible carbs 60–90 minutes before training
Post-swim: Protein and carbs within 30 minutes for recovery
Race day: Practiced nutrition plan — no surprises on race morning
Hydration: Consistent fluid intake with electrolytes, especially in open water

Who Is This For?

Triathletes looking to improve their weakest discipline
Open water swimmers preparing for distance events
Beginners who want to learn efficient freestyle technique
Athletes building confidence for their first open water race

Ready to Improve Your Swimming?

Whether you're starting from scratch or refining your stroke, let's build a swim plan that matches your goals.

Book a Consultation

Swimming Training Module